Oblivian's Adaptations

[MIDMOBOX]

Good work,

I'm doing something similar with my OHP.

 

[Oblivian]

Good work,

I'm doing something similar with my OHP.

Let me know how it goes and I'll do the same. 155 lbs felt heavier than normal, but I felt burnt out yesterday. My goal is to get up to 162.5 lbs with triple, up to 172.5 lbs with doubles, and up to 182.5 lbs with singles. I believe that will be a 2.5 lbs improvement on everything, and then 190 lbs would be in my grasp.

 

[ObsceneJester]

169, way to go.

14lbs left

 

[Oblivian]

Had a full rest day and another cheat day of food. I feel fully recovered now. I slept for about 10-11 hours last night. I'm excited about the next few days of training. My weight increased back up to 171.4 lbs from the heavy eating. I'm hoping to be at 167-168 lbs by Sunday. Originally, my goal was 165 lbs by May 1st, but that seems a bit too easy. I may just shoot for 160 lbs by then.

 

[Oblivian]

Warmup + In Between Sets
Jump Rope: 10 minutes

Push Press (5/3/1 Cycle 3, Wave 1)
150 lbs x 5
175 lbs x 5
195 lbs x 5
:redface: I've done this weight for 10 reps, so I have no idea what is going on. Last week I did 190 x 7 and was pretty upset with that, but I blamed it on a bad rhythm. I know my strength couldn't have gone down that much because I did 185 lbs x 10 the cycle before that. I'll need to figure this out quick. There is no reason to be dropping 2-3 reps for every 5 lbs increase.

Bench Press
135 lbs x 5
195 lbs x 5 x 3 sets
*I will add another 5 lbs next week. 200 lbs shouldn't be a problem, but I will probably drop to sets of 3 after that. I want to run the 3x3 up until 220 lbs.

Run (each lap is .85 miles)
Lap 1 (warmup): Probably a 9-10 minute mile pace for warmup
Laps 2-3: Fast - probably a 6-7 minute mile pace throughout. I'm thinking more along the lines of a 6-6.5 minute mile pace
*I used to do timed runs, but the wife is using the timer for the couch to 5k. I'm pretty sure my time would have been really fast on the 1.7 miles. My lungs were burning almost as bad as any other conditioning challenge.

Thickbar Chins
BW x 12
+25 lbs x 5
+45 lbs x 3
BW x 12

Pinch Grip
Four 10's x negatives
Two 45's x 3 (both hands simultaneously)

Levering
Olympic Sleeve + 2.5 lbs: 5 reps x 2 sets
Olympic Sleeve + 5 lbs: 1 rep x 2 sets

Grippers (Right Hand Only)
CoC #1: 10 reps
CoC #2: closed or close to it x 3 sets
CoC #1.5: 5 reps

Dumbbell Claw Hold (Left Hand Only)
York 20 lbs x 20-30 second hold
York 30 lbs x 3-5 second hold x 3 sets
Hex 20 lbs x 20-30 second hold

Static Stretch (Lower Body Only)
15 minutes

 

[XTrainer]

Warmup + In Between Sets
Jump Rope: 10 minutes

Push Press (5/3/1 Cycle 3, Wave 1)
150 lbs x 5
175 lbs x 5
195 lbs x 5
:redface: I've done this weight for 10 reps, so I have no idea what is going on. Last week I did 190 x 7 and was pretty upset with that, but I blamed it on a bad rhythm. I know my strength couldn't have gone down that much because I did 185 lbs x 10 the cycle before that. I'll need to figure this out quick. There is no reason to be dropping 2-3 reps for every 5 lbs increase.

You've got two weeks of weight loss since 185x10. Maybe you should have been good for 195x6 or 7, but perhaps 195x5 isn't as much of an under-performance as you think.

 

[Oblivian]

You've got two weeks of weight loss since 185x10. Maybe you should have been good for 195x6 or 7, but perhaps 195x5 isn't as much of an under-performance as you think.

True. It seems I've always had a weight that was a "breaking point". For example, when I hit 195 lbs x 10, the best I could do with 200 lbs was 7 reps. My breaking point may have dropped down 10 lbs or so, which really isn't too big of a deal. At the time of the 195 lbs x 10, I was really efficient with 10 rep overhead since I was working it so much. I'm not really beating myself up over it, but it's always a bit frustrating doing less reps than I used to be capable of.

 

[Corrosion]

Pinch Grip
Four 10's x negatives
Two 45's x 3 (both hands simultaneously)

Levering
Olympic Sleeve + 2.5 lbs: 5 reps x 2 sets
Olympic Sleeve + 5 lbs: 1 rep x 2 sets

Grippers (Right Hand Only)
CoC #1: 10 reps
CoC #2: closed or close to it x 3 sets
CoC #1.5: 5 reps

Dumbbell Claw Hold (Left Hand Only)
York 20 lbs x 20-30 second hold
York 30 lbs x 3-5 second hold x 3 sets
Hex 20 lbs x 20-30 second hold

Great grip stuff, impressive.

 

[Oblivian]

Bas Rutten Cd's - All Around Workout
30 minutes
*It's starting to get hot in the basement. I was sweating balls by the end of this. I'm getting pretty efficient at this and improving reps per each 30 second interval.

 

[Oblivian]

Warmup + In Between Sets
Jump Rope: 10 minutes

Front Squats (5/3/1 Cycle 3, Wave 1)
135 lbs x 5 (warmup)
180 lbs x 5
210 lbs x 5
240 lbs x 6 (+1 rep PR)

Squats
225 lbs x 3 (warmup)
295 lbs x 3 x 2 sets
295 lbs x 2 (fail on 3)
*By the time I'm on the 3rd set, my legs are pretty spent. Front Squats really take it out of me, especially on rep PR's. I'm moving on to doubles next week with 300 lbs and linear progressing 5 lbs each week. Hopefully I get to 315 lbs without trouble.

Thickbar Chins/Pullups (Finisher)
BW x 15 x 2 sets (One set pullups, one set chins)

 

[Oblivian]

LSD Run
6 miles
*I pussied out on going 7 miles. It was hot outside, I was sweating bullets, and I started getting thirsty at the 3 mile mark. Instead of trucking it the next half mile and turning around, I turned around early.

That was it for the day. I skateboarded later that night. Ever since the wife and I were contemplating buying that property and opening the skateshop, I've been really motivated to skate. I'm starting to feel comfortable on a board again, which hasn't happened for years since I would only skate for maybe an hour every couple weeks.

 

[eastNYgoon138]

LSD Run
6 miles
*I pussied out on going 7 miles. It was hot outside, I was sweating bullets, and I started getting thirsty at the 3 mile mark. Instead of trucking it the next half mile and turning around, I turned around early.

That was it for the day. I skateboarded later that night. Ever since the wife and I were contemplating buying that property and opening the skateshop, I've been really motivated to skate. I'm starting to feel comfortable on a board again, which hasn't happened for years since I would only skate for maybe an hour every couple weeks.

reading your log makes me tired lol


How long have you been skating? Ive ridden bmx(no brakes, street) for the past 13 or 14 years. That sorta makes us enemies :icon_twis

 

[vision1]

This is easily the best log on sherdog. Not only is it interesting to read, but also neat/understandable.

 

[Oblivian]

reading your log makes me tired lol


How long have you been skating? Ive ridden bmx(no brakes, street) for the past 13 or 14 years. That sorta makes us enemies :icon_twis

I've been skating since I was 13, so about 15 years. From about ages 13-18, I literally skated everyday. When I got to college, it slowed down a bit due to partying. I was still skating a lot from 18-22, but after that partying sort of took over. I never really "quit", but I'd say I was only skating once a month for quite a few years. I still only skate about once a week.

I'll probably throw up a few photos here later. I posted some earlier in my log (last fall?).

Actually, in the 3 different cities I've lived during skating, skateboarders actually got along with the BMXers. BMXing takes a lot of balls. It's tough to bail anything and walk away scratch free. When the whole rollerblader vs. skateboarder rivalry thing was going on in the late 90's early 00's, the BMXers always seemed to side with the skaters.

I looked into buying a property that was 2 rental spaces and a small retail space for a shop. I managed a skateshop for 4 years during college, and it's a tough gig to get into. We crunched the numbers for a while and we aren't going to do it right now. The risk was too great and we didn't have enough money set aside in case things went bad.

This is easily the best log on sherdog. Not only is it interesting to read, but also neat/understandable.

Thanks. I appreciate it. I honestly find myself only reading the well organized logs that don't have a ridiculous amount of chatter back and forth. I'm anal about organization and format.

 

[Oblivian]

Yesterday was a day where everything felt heavy, but my conditioning felt outstanding. I guess you win some and lose some.

Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes
*All of this kicking on the bag has really improved my technique. I was watching my feet, and my toe is almost literally pointed backwards on my kicks now. I'm really able to get the hip into it, which used to be my major issue.

Bent Over Row (5/3/1 Cycle 3, Wave 2)
135 lbs x 5 (warmup)
175 lbs x 3
200 lbs x 3
225 lbs x 8
*Form is starting to get sloppy on the top set. I'm very strict on the first 2 sets. I think I may just let it go and do more of sloppy/dynamic rows on the top set.

Deadlifts
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1
425 lbs x 1
455 lbs x fail/gave up early
*I shouldn't have even loaded up 455 lbs. With the way 425 lbs went up, I had no business going for 455. I guess this is one of those "deadlift voodoo" days. I can't remember the last time I failed 455 lbs. I am going to do a bit of reprogramming on deads, but I still don't know what exactly.

Bas Rutten CD/Heavy Bag/Burpee Rounds (3 min rounds, 1 min rest)
Round 1: Bas Rutten Boxing
Round 2: Bas Rutten Thai Boxing
Round 3: Bas Rutten All Around Fighting
Round 4: Jabs + Right Straight on Heavy Bag
Round 5: 1-2 + 2-1 combos on Heavy Bag
Round 6: Any straight punch + straight punch combos on Heavy Bag
Round 7: Any punch + any combo on Heavy Bag
Round 8: Burpees - 60 completed (40+5+10+5)
*I've never been able to get 60 burpees in the last round. I wasn't even that tired after it either. 100 burpees in under 6 minutes is definitely in sight now.

Static Stretch (Upper Body Only)
15 minutes

 

[Oblivian]

Here we go. I didn't realize the wife sent me the photos already.

Frontside 180 over some boards:

360 flip:

 

[eastNYgoon138]

Nice pix. I dont know dick about skateboarding but thats still pretty cool.

I grew up on Long Island. Skating/riding spots were few and far between so if there was a nice ledge or rail somewhere and the BMXers chipped at it and fuckedit up it would upset skaters. It was a common theme over there.

 

[fatcat669]

a 190lb OHP @ 160lb is an impressive goal. In all your OHP'ing have you come across any little tricks or tips that help?

for me, I finally figured out how to use the traps at the top. Previously I was doing an overhead shrug at the top and it didn't feel right,but as soon as I added in "twisting" (not sure if that makes sense) the elbows from facing forward to sideways and pushing the triceps out hard at the top it felt right. it tightens up the traps lot more than simply shrugging.

p.s. i used to BMX . i was getting back into it recently until someone stole my bike. we used to get in shit at the skatepark all the time with the skaters when it was first built but after a couple years when they added the bowls it seems to have mellowed down. the funny thing was it was the shitty talentless hacks that would give us shit, the guys who were good didnt say anything

my buddys parents have a big acerage and hes got a 6 foot mini with a box jump, double coping 5 ft spine and a big vert spine (not sure how tall). the mini has a big wall on one side,i think its 10 ft above coping and i remember seeing crazy fuckers do wall rides at the top. hes also got a large set of dirt jumps which i never had the balls to ride.

 

[Freeman102010]

Impressive rowing and cool pics!

 

[Oblivian]

a 190lb OHP @ 160lb is an impressive goal. In all your OHP'ing have you come across any little tricks or tips that help?

for me, I finally figured out how to use the traps at the top. Previously I was doing an overhead shrug at the top and it didn't feel right,but as soon as I added in "twisting" (not sure if that makes sense) the elbows from facing forward to sideways and pushing the triceps out hard at the top it felt right. it tightens up the traps lot more than simply shrugging.

p.s. i used to BMX . i was getting back into it recently until someone stole my bike. we used to get in shit at the skatepark all the time with the skaters when it was first built but after a couple years when they added the bowls it seems to have mellowed down. the funny thing was it was the shitty talentless hacks that would give us shit, the guys who were good didnt say anything

my buddys parents have a big acerage and hes got a 6 foot mini with a box jump, double coping 5 ft spine and a big vert spine (not sure how tall). the mini has a big wall on one side,i think its 10 ft above coping and i remember seeing crazy fuckers do wall rides at the top. hes also got a large set of dirt jumps which i never had the balls to ride.

A few things with SOHP:
-Close grip. I probably grip an inch or less into the knurling. If I go wider, my numbers go down quickly.
-Unrack the bar quickly and press. A lot of people do it quicker than me as I actually step out of the rack, but do not hold the bar there for a while.
-I'm all about a bit of lean back and then pushing the head through. My initial bar path is never directly up. It's typically forward in front of me, clear the head, push head through, and finish.
-It's one of those lifts where 90% of your 1RM will feel slow. Don't doubt yourself on it.
-If you are hitting a sticking point, I strongly recommend seated SOHP for a while. It really teaches how to work with your upper body to get strong at the lift. I never did a standing SOHP until I hit 185 lbs. My reason back then was due to a low ceiling at first, but when I tried to incorporate standing SOHP, I had trouble at first because I always wanted to use leg drive.
-Edit: Also do a lot of other overhead work. I feel very comfortable with weight over my head now. Things like Push Press and Overhead Squats.

That's about it. As for skating/bmx, I'd LOVE to have a mini ramp at some point. I will too. My yard isn't big enough for one and I'm not in the country. I go to my parent's house a lot to skate there. We used to have a bunch of different ramps and rails, but now I have this little 9" box to skate. Now that I'm getting older, a small mini ramp would be perfect. Someday.